Vitamin Information Center

Medical and nutrition experts offers some ways to get more vitamin D in your life:

The National Institutes of Health recommends getting about 10 minutes of sun exposure on your arms, legs and hands two to three times a week without using sunscreen. Eat oily fish such as salmon or mackerel. Just 3.5 ounces of either provides 90 percent of the daily value for vitamin D.

Eat vitamin D-fortified foods such as milk, some cheeses, yogurts, juices and cereals. Check labels to see which ones contain vitamin D.

Take a vitamin D supplement. The government’s current recommendation for vitamin D is 200 IUs (international units) a day for people up to age 50, 400 IUs to age 70, and 600 IUs for people over 70. Although some scientists believe these dosages are too low, most caution not to exceed 1,000 IUs daily from supplements, because too much vitamin D can be toxic.

Take vitamin D-3 (cholecalciferol form) instead of D-2. Vitamin D-3 is more potent and more easily absorbed by the body than D-2.

– R.J. IGNELZI

Lisa Bell, Know Your Numbers

Vitamin D is the only vitamin you don’t have to get from food, because it is also a hormone.

You need at least 200 IUs of vitamin D each day.

You can eat it, take a supplement, or let your body manufacture it when you are in the sun, but however you get it, you need vitamin D for strong muscles, bones, and teeth.

Doctors say it is just as important as calcium, because without D, your body can’t absorb the calcium.

If you are under 50 years old, you need 200 IU’s every day — 400 if you’re 50 to 70 years old and 600 if you’re over 70.

A little bit of sun or fortified dairy products are the easiest ways to get your vitamin D.